Build up your neck muscles not the most important task for a bodybuilder, but it is worth paying attention to. When an athlete has a powerful neck, it visually significantly increases the mass of the upper body. In addition, a well-inflated neck significantly reduces the risk of injury to the cervical vertebrae, especially if you are involved in contact sports. During squats and deadlifts, a strong neck also increases the strength of the athlete. But, as practice shows, people either don’t devote time to the neck at all, or they don’t do it right. In this article, you will find out which exercises are most effective to use for the development of the neck muscles, with which muscle group it is better to combine its training, as well as which neck muscles should be paid attention to in the first place.

The neck consists of a whole cascade of muscles, each of which performs its own function. Accordingly, in order to pump up your neck proportionally, you need to diversify your training program exercises that will "hook" every muscle. On the other hand, some muscles are larger, others smaller, some are deep inside, others are closer to the surface, so they respond differently to training. Some muscles are easier to hypertrophy, others are more difficult, and since, as we noted above, neck training is not a priority in bodybuilding, it is worth focusing on those muscles that most affect appearance athlete.

Neck muscles anatomy

Trapezius muscle - located in the back of the neck and occupies upper part back, the muscle has a triangular shape, but both muscles, that is, the left and Right side make up the shape of a trapezoid. It performs three functions of the trapezoid: it brings the scapula to the spine, raises the scapula up and lowers it down.

Ladder muscles - are located behind and are represented by three beams: anterior, middle and posterior. Front scalene muscle the neck is responsible for raising the upper rib during breathing. The middle scalene muscle, in addition to the functions of the anterior, can still rotate the cervical spine. The scalene posterior muscle performs the same functions as middle muscle, but in a slightly different range of motion.

Belt muscle - is located on the side and is represented by two beams that allow you to turn the head and neck to the side independently of each other. In addition, these muscles together extend the cervical spine.

Sternocleidomastoid muscle - consists of two heads, which begin at the mastoid cane and the lateral part of the superior nuchal line, and end at the sternoclavicular joint. The muscle allows you to throw your head back and tilt it to the side. In addition, this muscle is actively involved in breathing.

Neck Exercises

Shrugs Is a very famous exercise that bodybuilders do most often to train the neck. Shrugs are performed by lifting shoulder girdle and the clavicle upward due to the contraction of the trapezius muscle. You can read in detail about the technique of performing shrugs. We recommend doing this exercise without fail, even if you are not trying to purposefully pump up your neck. Trapezius muscle - largest muscle group cervical, therefore, her hypertrophy is immediately noticeable, as a result of which it is she who needs to be given special attention.

Is not as popular bodybuilding exercise as shrugs, but it is very popular in contact sports. From this we can conclude that the exercise is not very effective in building muscle mass, but it is extremely effective in the development of the functional qualities of the neck muscles. Thanks to the wrestling bridge, it is possible to "attach" the head to the body much better, therefore, the risk of injury to the cervical vertebra is reduced. The wrestling bridge is performed quite simply in a technical sense, it is important for you to stand on the "bridge", distributing the load between the heels and forehead. Begin to do the exercise against the wall, holding the floor with your hands, after which, when you learn to control your body, performing the bridge, you can roll your head a little to develop the strength of the neck muscles.

Flexion and extension - can be performed while sitting and lying down, and lying, both on the stomach and on the back. When the exercise is performed lying down, a pancake is usually used, and when performing the exercise while sitting, a special hat with a cable is used, on which a weight is attached. In general, the exercise is not difficult, but it has a disadvantage, which is that the load on the neck muscles is not constant, which negatively affects its training.

Training apparatus – The best way pump up your neck, since it eliminates the disadvantages of the previous method, while it has all its advantages. Moreover, the simulator allows you to bend, both back and forth, and to the sides, so you can pump with it all the muscles of the neck. Unfortunately, not every gym has such a simulator, as a result of which you may need a partner. The essence is very simple, instead of the simulator pads, you rest your head against your partner, who creates the necessary resistance during neck flexion.

With a ball - this is also very effective method pump up the neck, and also the safest, but then progress the load into this exercise problematic. Accordingly, there is no progression - there is no hypertrophy. The exercise is performed slowly, like all neck exercises, without jerking and in a large number of repetitions.

Lifting a dumbbell in front of you - this exercise, in addition to the anterior delta of the shoulder girdle, also clings to the sternocleidomastoid muscle, but only in the upper phase of the amplitude of motion, therefore, if you want to pump it also the neck, then you need to take a smaller weight, increase the amplitude, reduce speed and exercise very "clean". You can read how to properly lift the dumbbells in front of you.

How pump correctly neck

Long warm-up - this rule applies not only to the warm-up of the neck, but in this case it must be observed. A correct warm-up begins slowly, gradually increasing the intensity and range of motion, but in this case, the final intensity is quite low. The fact is that abrupt and rapid movements can lead to protrusion and prolapse of the cervical vertebral discs. That is why, if you want to pump up your neck, and not injure it, then warm up before training it for at least 5 minutes.

Moderate speed - this rule you want emphasize again, since it should be observed throughout the entire neck workout. First, the exercises should be performed at a slow pace, and secondly, the exercises should be performed in a repetition range of 12 to 20, so that you do not have to take a large working weight to achieve desired results... No need to reach muscle failure during neck training. All exercises are performed smoothly and in the same speed range throughout the entire range of motion, that is, there should be no acceleration or deceleration.

Gradualness - this rule refers to the development of the working weight, in this case, the working weight should be tried to master very slowly. To pump up your neck, you do not need to strive to increase strength indicators by all means, since this approach will lead to injury. Yes, without the progression of the load there will be no growth, but you can progress by increasing the repetitions, reducing the rest time between sets, you can perform the exercise more slowly. The working scheme looks like this: You do an exercise for 12 repetitions with some weight, gradually bring the number of repetitions to 20, and then increase the weight, starting again to do 12 repetitions.

Shaking your neck is better in total with a forearm, or separately. However, you should not allocate too much time for neck training, 10-15 minutes is quite enough. Shrugs can be added to shoulder or back workouts by doing this exercise regularly. If you want to pump up your neck, then you can set aside a separate day for training it, for example, after training your legs. It is important that the next day you do not need to swing your back and shoulders, as this will prevent the muscles from recovering. Remember going to the right direction overtake the runner who has gone astray!

Every visitor gym dreams of having a great torso, muscular back and big biceps. And only when, against the background of other muscle groups, the neck begins to fade or, if the exercise is performed incorrectly, the athlete is injured, only then begins to think, how to pump up your neck.

In martial arts, the training of this muscle group is given a decent amount of time to prevent unwanted injuries during the fight. Can you imagine a wrestler or boxer who has an underdeveloped neck? That's right, better not.

Which neck muscles need to be trained?

You need to know this, because it is not clear how you can effectively train a certain part of the body without having a clue of what muscle groups it consists of. For example, when training your arms, you perfectly understand what biceps, triceps, brachialis, forearm are, and you know how to recognize whether a muscle is loaded qualitatively or not. For neck training to be just as effective, you must initially know what muscle groups train and where they are.

To maximize the strength and enlargement of the neck, it is necessary to train the muscles that are most involved in the defense. spinal column and head rotation:

1. The sternocleidomastoid muscle. Located in the front of the neck, when viewed from the front, it forms the form of the Latin letter V.

2. Broad trapezius muscle. It has two functions: turns the head and protects the upper part of the spine.

3. The muscles of the hyoid bone, which are located directly under the chin.

The neck is very easy to injure, so the muscles of this part of the body must be trained with extreme caution.... Most importantly, do not jerk movements and do all the recommended exercises in a smooth manner with small training weights. Ignoring the above recommendations, you run the risk of injury, which will seriously and permanently knock you out of the training process.

There are three types of exercises to increase and strengthen cervical muscles.

Exercises in which it is necessary to overcome the resistance created by the simulator, with your own hands or with the help of a partner's hands.

This neck development method is one of the safest and is designed primarily for beginners. Cervical muscle fibers are worked out in several ways:

Smooth bending of the head down, followed by lifting in starting position;

Head tilts to the sides and circular motion with alternating order from right to left and vice versa.

The sequence of the exercise!

1. The first thing to do is to take a comfortable position and clearly fix the body in an upright position. The anchor point is the forehead, it is on it that we will provide resistance for the neck. To do this, put two crossed arms in parallel on the frontal part.

2. In the second step, it is necessary to tighten the muscles of the neck and provide the resistance created by your hands on the forehead. Smoothly lower your head down, increasing the pressure of your hands, and gradually return your head to its original position.

3. Next, move on to tilting the head to the sides, while performing this movement we also use the principle of resistance. It is necessary to put the palm in the ear and temporal lobe, while the elbow is raised up at an angle of 90 degrees. From this position, you begin to tilt your head to the side, while putting up resistance with your hand, then change your hand and repeat the exercise on the opposite part of the neck.

4. After working out the muscle fibers and stretching the neck as much as possible, begin to perform circular movements of the neck around the vertical axis. In this position, resistance must be exerted on the chin, accompanying the translational movements of the neck with the hands.

To avoid injury and work out all muscle fibers with high quality, perform 3 sets for each of the above exercises, the number of repetitions from 15 to 30.

How to perform forward movements and neck bends with the help of your partner's hands?

Lie on the bench with your head down and take the most comfortable position.

2. After that, the partner fixes his hands on the top of the head, and you perform forward movements up and down. Thus, you will be able to qualitatively work out the area of ​​the trapezium, which is responsible for supporting the top of the spinal column.

3. The amplitude of the movement should be maximum, with a high number of repetitions (15 to 25 times). In the exercise, you need to do at least 3 sets. If done correctly, you will feel faint and burning at the end of each set.

4. A similar technique can be applied by changing the position from the abdomen to the back. You will now target and develop your sternocleidomastoid muscles.

Wrestling way to pump and strengthen the muscles of the neck

The exercise is performed with own weight, without the participation of additional equipment and the help of a partner. Surely many have guessed that it will be about the famous wrestling bridge. With it, you can develop strength, flexibility and pump your neck to incredible sizes.

1. For the most comfortable exercise, use a mat, blanket, or bedding.

2. It is necessary to take the starting position and complete an ordinary bridge. This is when you have only two pivot points: the feet and the head, the body is bent in the opposite position and does not touch the floor. Beginners can additionally use the support of the arms, which are located on either side of the head.

3. Having fixed the body, try to carry out translational movements forward, backward and around your own axis due to the force of the neck. If you feel uncomfortable, take off some of the load on your arms and legs, while you eliminate the risk of injury and effectively work out the muscle tissues of the neck.

On initial stage do 3 sets, 15 to 30 times, when you feel confident, do one set, increasing the number of repetitions with each workout.

Neck training with a special helmet using additional weights!

The training helmet consists of straps that can be worn over the head like a headgear. Additional weights are attached using a special chain and carabiner provided by the manufacturer. The helmet can be adjusted to suit your head size, which makes the equipment comfortable to use.

1. To prevent injury, perform all movements smoothly and do not use weight limits, maintain safety precautions.

2. Put the helmet on your head using a chain, bring a kettlebell or pancake from the bar. When the preliminary preparation is completed, it is necessary to take the starting position.

3. Make a back arch and, keeping your back straight, stand at a 45-degree angle. For maximum comfort, bend your knees and place your hands on your hips.

4. After that, you begin to smoothly lower and raise your head, adhering to the maximum range of motion. Perform no more than 3 sets of 15-25 repetitions, the exercise can be considered completed when you feel a pleasant burning sensation in the neck.

If you are just mastering neck workouts, start from the first stage and gradually work your way up to the most difficult exercises. The main thing is to observe safety precautions, do a high-quality warm-up before neck workout and regularly perform the above complex. And then you will become the proud owner of a strong and muscular neck.

A strong and flexible neck is important for both men and women. In the end, our head is on the neck, and besides, it is always open and by it you can judge about yours and your article. To understand how to pump up your neck at home, you should do a set of exercises (pictures below) about 2-3 times a week. Moreover, their effectiveness is very high, and the training is extremely simple.

What muscles work during neck movements?

These are some of the most important muscles that are used during head movement (turning and bending), as well as those responsible for correct posture:

• The sternocleidomastoid muscle (located on the side). Seen from the front, forms the Latin letter V.
• The muscle of the hyoid bone (located under the chin).
• The trapezius muscle (), which is responsible for turning the head and keeping the upper spine in a straight position. Located at the back.

Neck exercises

To strengthen your neck, you should start the exercise with a warm-up. To do this, you can slightly twist your head to the side, stretch your spine and make other movements to avoid muscle spasm. And only then proceed to. Only do this workout when you are not experiencing pain or numbness in your neck or forearms. The first part of the exercises is designed to improve the flexibility of the neck, the second will help build up the muscles in the neck and make them stronger.

Flexibility exercises

Side turns... Sit in a chair and keep your neck, shoulders, and torso straight. Then slowly turn your heads to the right. Do this gently until you feel a slight pain, then bring your head back. Relax. Then turn your head to the left. Repeat the movements 10 times in each direction.

Side bends... Sit in a chair, stay upright. Tilt your head so that your right ear moves towards your right shoulder. Hold this position until your neck begins to ache. Then tilt your head to the other side as well. Make sure you bend your head, only the neck should move! And do not raise your shoulders (they should be relaxed). Repeat the exercise 10 times for each side.

Bending the neck forward... Take the starting position (see above). Tilt your head forward, trying to reach your chest with your chin. Hold for 5 seconds. Repeat 10 times.

Tilting the neck back... The situation is the same. Then tilt your head back so that your chin is pointing towards the ceiling. Do 10 reps.

Isothermal neck tension... Raise your hand to your chin and press on it, and tense your neck as if you are trying to make a double chin. Keep looking forward until your neck is tense. Hold the position for 5 seconds and do 5 repetitions.

Standing side bends... Sit or stand with your hands locked behind your back. Lower your left shoulder and tilt your head to the right until you feel a stretch in your neck muscles. Hold the position for 15-30 seconds and come back. Repeat the movement 3 times on each side.

Isothermal neck flexion... Sit on a chair, gaze straight ahead, chin straight. Place your palm on your forehead and lightly press your forehead onto your palm. Hold the tension for 5 seconds and release. Do 3 sets of 5 reps.

Isothermal tilt back... The position is the same (see above). Take your hands in the lock and put them behind your head. Press the back of your head against your palm and hold this pose for 5 seconds. Do 3 sets of 5 reps.

Isothermal side tilt... Take the starting position. Place your palm at the edge of your forehead and press down on it. Hold this position for 5 seconds and release. Repeat 3 sets of 5 times.

An important point! While doing isothermal exercises, your head should not move (not rock it). You should only feel the tension in the muscles and hold on to it.

Exercises to strengthen and strengthen the neck

Raising the head from a prone position... Lie on your back with your knees bent and your feet flat on the floor. Press your chin and lift your head to your chest, keeping your shoulders on the floor. Hold for 5 seconds and repeat 10 times.

Lifting the head while lying on its side... Lie on your right side with right hand under the head (picture above). Slowly lift your head towards your left shoulder. Hold for 5 seconds. Do 10 reps. Roll onto your left side and repeat the exercise, lifting your head to your right shoulder.

Head tilted on all fours... Kneel down with your head down. Keep your back straight and then slowly begin to lower your head towards your chest. As you press your chin to your chest, start lifting your neck until it is flush with your back. The chin is in tension all this time! Hold for 5 seconds and repeat 10 times.

Reduction of the shoulder blades... Stand up straight or sit in a chair. Hands at your sides and then squeeze your shoulder blades as hard as you can. Hold this for 5 seconds. Do 2 sets of 15 reps.

Static nod... Lie on your back on a hard surface. Keep your mouth closed and your teeth slightly parted inside. Try nodding your head while moving your chin towards your throat without lifting your head. Hold this pose for 3 seconds and then slowly come back. Start with 2 sets of 5 reps and work your way up to build your neck over time to 10. Good luck!

According to statistics, the neck muscles are the most untrained. Often newcomers to bodybuilding do not pay enough attention to it. Meanwhile, the neck is always visible, and if this part of the body is pumped up, then the athlete gives the impression of a purposeful person with a strong character.

Strengthening the neck is one of the most important tasks in bodybuilding.

Bodybuilders must work to form the double-headed sternocleidomastoid muscle and the plaster muscle. The first muscle is located in the front, and the second in the back.

Exercises for the muscles of the neck help to create the image of a stylish and tough guy. He usually needs to have a powerful neck. All it takes is regular work out in the gym.

Disc exercise

To perform it, you need a bench with a weighting disc. The exercise can be done in two ways:

• Starting position - the athlete lies with his back on the bench so that his head and neck hang down.
• Starting position - the athlete lies down on the bench. The upper half of his body is completely on the bench, and he puts his legs on the surface of the floor. The athlete's body is parallel to the bench and perpendicular to the floor.

Before you start training, look at the photo of exercises for the neck. Both methods are considered to be equally effective. Therefore, a novice bodybuilder can choose the method that he likes best.

The weight disk must be placed on the forehead, the projectile is held with both hands. Bend your neck, tilting your head forward, and try to reach your chin up to chest... After that, remove the weight from your forehead and take the starting position. Repeat the exercise in the order shown.

• Do not use a disc that is too heavy for the exercise for the first time.
• The optimal choice of a projectile is a special “Olympic” disc, the outer side of which is equipped with a plastic coating. It is more convenient for them to use.
• Do not forget about hygiene - you should first put a clean towel on your forehead, and place a disc on top of it.

Using a helmet

Neck tightening exercises are performed with special sports equipment, which is not available in every gym. This exercise follows the same principle as the previous one.

You will need to place a bench in front of the high thrust unit. With your back turned to him, take a sitting position. The block should be installed at the level of the head. After putting on the helmet, bend your head.

The goal is to try to reach the chest with the chin. Take the starting position and do the exercise again. sporting goods there are various head helmets. A comfortable model for beginners will be a model that completely fits the head.

Using a dedicated simulator

Neck muscle training equipment is not considered the most popular, but some gyms have it. The machine allows the athlete to work the front of the neck. The equipment is equipped with a special weighting agent in the form of a pillow.

To work out the muscle groups you need, you just need to sit down at the machine and start bending the weight forward. The handles allow you to maintain balance, you need to hold on to them tightly.

Neck Extension Disc Exercise

Let's do the training of the plaster muscle located in the back. There are many options for working with this muscle. One of the most popular is the use of a bench and a disc.

You can sit on the bench in different ways:

• Sit on a bench and bend forward, your stomach does not touch your hips.
• The starting position of the body is lying on the stomach. In this case, the head should hang over the edge of the bench.

You can try both options and choose the one that suits you best. Whichever method you choose, the technique will be the same.

The disc is placed on the back of the head and the neck begins to bend. After that, the head should be lowered so that the chin touches the chest.

Neck Extension - Head Helmet Exercise

To train the muscles of the back of the neck, manufacturers produce helmets with and without weights.

Equipment without weight can be used on a high thrust apparatus.

• Sit on the bench facing the block.
• Place the high thrust pin down, secure the harness and put on the head helmet.

If you have chosen equipment with weights, then the procedure is as follows:

• Sit on a bench with your feet shoulder-width apart.
• Using a special chain, secure the weight on the head helmet, tilt forward.
• When you lean forward strongly, you can place your hands on your hips or on your knees.

A set of neck exercises will give maximum results if you work out each movement correctly.

Using a dedicated neck extension machine

A special attachment allows for maximum range of motion. It is important to keep an eye on correct position neck.

Weighted side flexion

Discs, a helmet, and other special equipment may be used for this exercise. The athlete must perform lateral flexion with the neck touching the shoulder.

Photos of exercises for the neck

For those who are engaged in self-improvement of their physical form, it seems that the most important thing is to increase the volume of the biceps, triceps, pectoral muscles and designate "cubes" on the press. However, it is important for the harmonious development of the body to pump up the neck.

The expressively embossed cervical region is considered and is an indicator of the strength of the male body. After all, the neck, unlike the chest or dorsal muscles, cannot be hidden under clothes, except in winter under a scarf. It is the inflatedness of this part of the body that characterizes the qualification of an athlete.

You can achieve excellence in this regard at home. You just need to make an effort and do a good job. Regular and correct execution specialized trainings in a month will respond with noticeable visual changes - the cervical region will become strong, wide and beautiful.

The main thing in this matter is not to rush and not to force events. Otherwise, instead of satisfaction from the work done, you will get health problems.

Among the cervical muscles, the following groups stand out:

• superficial,
• median,
• deep,
• lateral.

Surface group consists of the sternocleidomastoid muscle and the thin subcutaneous muscle. The first becomes noticeable when turning the head to the side - a heavy appears on the neck. Performs the functions of supporting the head and making it tilt and bend. The subcutaneous is located respectively under the skin. It tightens the skin of the neck and sternum.

Middle group is behind superficial muscles... Some of them are located above the hyoid bone, others below it. They manipulate the tongue and jaw.

Deep group consists of the anterior rectus head muscle, lateral straight, long straight, trapezoidal. All of them are responsible for tilting the head in the right direction and tilting the spine forward.

To the side group muscles include the trapezius, anterior and posterior scalene. They participate in bending the neck in different directions and lifting the first and second ribs.

In addition to muscles, nerve fibers pass in this area, as well as blood vessels that work for the blood supply to the brain and other structures of the body.

• head tilts forward, backward and to the sides;
• head rotation;
• turns with fixed shoulders.

Exercises are performed in a complex, 15-20 repetitions each. Starting position: straight stand, feet shoulder-width apart, arms lowered along the body.

Stretching should be done immediately after warm-up, however, it is not forbidden to transfer it to the final stage of training. Do as you like.

To warm up the back of the neck, tilt the head with the chin resting on the chest.

To work out the lateral muscles, raise one hand, bend it and reach with your fingers to the opposite ear. Then the same is done with the raising of the other hand.

To work out the front surface of the neck, the fingers are locked into a lock at the back of the head. Supporting the head, make it tilt back.

Remember: you cannot perform exercises through pain and through I can’t, never hold your breath and do not rush.

Overcoming opposition

This initial stage in neck pumping is preparing the muscles for more powerful loads:

• the opening exercise is such an alignment: we put our palms on the forehead and energetically press them on it. In this case, the head should remain motionless due to the counter-force of the neck;
  
• the second exercise is of a similar type, only this time with your palms you need to press alternately on the left and right temporal lobes. Repeat 30 times for each side;
  
• and the last exercise is fine as long as the training is done with a partner. You lie down on your stomach on the bench, and your partner begins to press on the back of your head. Your task is to resist the pressure.

  It is also possible to perform the exercise while lying on its side.

Strength exercises for pumping the neck

The training system of this type includes the following exercises:

• rest your head on the floor, and spread your legs twice the width of your shoulders. Then start turning the head back and forth and left and right for 20 repetitions. At first, you can support yourself with your hands, but in the future it is advisable to cross them behind your back and act exclusively with your head with the transfer of weight to the neck;
  
• Having mastered the first exercise, we move on to its more complicated form. To do this, we stand on the bridge with our stomach up. We perform head movements from this position;
  
• among other things, the training system should consist of exercises without external opposition. One of them is called "". To perform it, they lower themselves to the floor, rest their elbows or palms, as well as bent toes against the floor surface. At the same time, the neck, trunk and legs are pulled in so that the body creates a straight line, the muscles need to be tense. It is necessary to hold out in the stance as long as possible until slight fatigue. There are front, side and back bars.
  

Exercise with extra weight

It is advisable to switch to exercises with weights after the previous complexes have been mastered. For the normal implementation of a complicated training system, you will need a head strap, to which a weighting agent is attached. When stretching the webbing with a load, the distance to the floor should be 20-30 centimeters.

When performing the first exercise, they incline to the floor so that the weight touches its surface, and then return to its original position. It is desirable to increase the number of repetitions up to 15-20 times.

The second exercise is to lie on the bench with your stomach or sideways. Here, all tension is transferred to the trapezius and lateral muscles.

Precautions and contraindications

Before starting training, be sure to consult with your doctor. And if you are not sure that you will cope with a set of exercises on your own, sign up for classes at the gym, where you will begin to work under the supervision of a trainer. In no case should you engage in neck pumping in the presence of diseases such as:

• cervical osteochondrosis;
• hypertension;
• tachycardia;
• infectious infection and so on.

If during training you feel pain, discomfort in the neck area, immediately go to the clinic. Neck jokes are bad!

Video: How to build a powerful neck at home

Conclusion

When you decide to pump up your neck, do everything carefully, thinking over each step. Methodically follow all the prescriptions of specialists, do not stop halfway to the intended goal.

initially physical exercise may cause dizziness. It's okay, gradually it will go away. Also, in the first days, muscle pain will be felt for some time. It's okay too. As soon as the body gets used to the stress, the pain will disappear.

Good luck in your endeavors!

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